Ungapheka kanjani iphalishi kakolweni? Ingabe kufanelekile ukuthoba? Izimpendulo zale mibuzo neminye ziyajabulisa abaningi abanquma ukufaka lesi sidlo ekudleni kwabo. I-Wheat porridge ilungiselelwe ngesisekelo sama-groats kakolweni. Eqinisweni, kukhiqizwa ukolweni we-durum ngendlela ekhethekile. Kuyasiza ezifweni eziningi futhi kunomthelela ekugayweni okujwayelekile.
I-Wheat porridge: izinzuzo nokulimaza
Lokhu kuyindawo yasendulo, okukhulunywa ngayo kungatholakala eBhayibhelini. Kodwa-ke, izakhiwo ezizuzisayo nokunambitheka kwalo mkhiqizo wamakhulu eminyaka wokukhetha kuyathakazelisa. Zibangelwa ukwakheka kwamakhemikhali kakolweni:
- Okuqukethwe okuphezulu kwamavithamini we-B, okunomthelela ekujwayezeni uhlelo lwezinzwa, ukungasebenzi komzimba. Inqubo ye-metabolism, kanye ne-metabolism, yathuthukiswa kakhulu.
- I-Croup nayo inama-antioxidants wemvelo. Ikakhulu, kukhishwa iVitamin E ne-ascorbic acid, ezisiza ukuvikela umzimba kuma-free radicals.
- Kolweni, kunezinto eziningi ezilusizo zokulandela umkhondo: i-calcium, i-magnesium, i-potassium, i-phosphorus nabanye abaningi.
I-porridge enjalo inomsoco, ngakho-ke kunconyelwe ukusetshenziswa njengokudla kwasekuseni. Ingxenye eyodwa yesitsha ikuvumela ukuthi udale umuzwa wokudinwa isikhathi eside. Ngaso leso sikhathi, lo mkhiqizo ugaywa kalula. Noma kunjalo, le nqubo ayiqhubeki ngokushesha njengoba kungabonakala ekuqaleni. Igcwele ama-carbohydrate "angakwesokudla", anciphisa kakhulu inkomba ye-glycemic yephalishi enjalo. Lokhu-ke kwenza okusanhlamvu kakolweni kube umkhiqizo omuhle kakhulu kulabo abanesifo sikashukela.
Lapho kukhula izinhlamvu ezichotshoziwe ezinkulu, izithako ezengeziwe zigcinwa kuzo.
Ukudla iphalishi kakolweni ekuseni akunconywa hhayi kuphela kubantu abadala. Usozi lukakolweni ngobisi nakho kulungele izingane. Kwezinye izimo, kubekelwa ukuqinisa umzimba, kubuthakathaka ngokumelene nesizinda sesifo. Ngosizo lwayo, ungathola ngokushesha amandla, amandla, nawo abalulekile ngesikhathi sokuzivocavoca okukhulu komzimba.
Ungayikhetha kanjani amagoli kolweni esitolo?
Kubalulekile ukukhumbula ukuthi kuphela okusanhlamvu okusha okulungele ukwenza iphalishi. Umkhiqizo kumele ube nokuphila eshalofini okungadluli izinyanga eziyi-14. Kuyinto efiselekayo ukuthi lo okusanhlamvu kwakungekho mdala kunezinyanga eziyisithupha. Kufanele unake ukuthi okusanhlamvu kuhlangana yini ezinhlolweni.
Ubuncane bazo zonke izinzuzo ku-okusanhlamvu, okungadingi ukupheka. Umkhiqizo ngumbala ohloselwe ukupheka okusheshayo.
Uma ufuna ukusetshenziswa kwephalishi kakolweni kugcwalise umzimba ngezinto ezibalulekile, kufanele wenqabe ukuzithenga. Khetha okusanhlamvu okukhulu kakhulu - awusizo kakhulu.
Ama-groats enziwe ngamabele entwasahlobo anenzuzo ethile, kepha awatholakali njalo emashalofini ezitolo. Uma uthenga okusanhlamvu ekwindla, khona-ke kufanele unikeze ukukhetha kukolweni ebusika. Ngokungafani nesitshalo esidala, inenani eliphakeme lempilo.
Ungapheka kanjani iphalishi kakolweni obisini?
Ukuze ulungiselele isidlo esinjalo esilula, kodwa ngasikhathi sinye esiphundu nesinempilo, udinga ubuncane bezithako. Okungukuthi:
- ukolweni okusanhlamvu - ingilazi eyodwa;
- ushukela ukunambitha;
- ubisi - ingilazi eyodwa nengxenye;
- amanzi - ingilazi eyodwa nengxenye;
- usawoti ukunambitha.
Manje sizocubungula ngemininingwane eminingi ukuthi ungayipheka kanjani iphalishi kakolweni obisini.
Isinyathelo 1
Bilisa amanzi, engeza usawoti kanye noshukela kuwo.
Isinyathelo 2
Thela okusanhlamvu kakolweni emanzini. Beka umlilo. Isikhathi sokupheka cishe imizuzu emi-5.
Isinyathelo 3
Faka ubisi epanini bese uletha kumathumba.
Ungapheka kanjani iphalishi kakolweni obisini? Ngemuva kokufaka zonke izithako kuphalishi, kufanele kuphekwe ngaphezulu kokushisa okuphansi kuze kuphekwe. Isikhathi esilinganisiwe yimizuzu engu-15.
Manje usuyazi ukuthi wenza kanjani iphalishi kakolweni. Ukuze uthuthukise ukunambitheka, iphalishi kufanele lishiyelwe ukwenziwa. Kodwa-ke, kufanele kukhunjulwe ukuthi akufanele kusetshenziswe kuphole kakhulu, ngoba lokhu kuphumela ekulahlekelweni kokuvumelana okuhle. Ungangeza uwoyela kuyo, kanye nezithelo, amajikijolo noma izithelo ezomisiwe ukunambitha. Uma isidlo silungiselelwe izinhloso zokudla, ungabeka lezi zingxenye ngemifino.
I-Wheat porridge enobisi ku-cooker ehamba kancane
Uma ufuna ukujabulela ukunambitheka kwama-groats kakolweni, khona-ke ngokulungiselela kwawo kungenzeka ukusebenzisa i-cooker ehamba kancane. Le ndlela elula ilula. Ake sibheke kabanzi ukuthi i-porridge yamabele iphekwe kanjani ngale ndlela.
Ukuze wenze lokhu, lungiselela uhlu olulandelayo lwezakhi:
- ukolweni okusanhlamvu - ingilazi eyodwa;
- ubisi - 550 ml;
- usawoti noshukela ukunambitha;
- ibhotela - 50 gr;
- izithako ezingeziwe - izithelo ezomisiwe, amajikijolo, uju, izithelo noma amantongomane.
I-Wheat porridge ingumthombo ongafinyeleleki wamavithamini abalulekile wamaqembu B no-E. Ine-Vitamin E, ekhuthaza ukwenziwa kabusha kwesikhumba, isiza ukugcina ubutsha.
Lo mkhiqizo ubuye ugcwele i-folic acid, okudingeka kubo bonke abahlela ukukhulelwa. I-Wheat porridge futhi iyisitya esisiza ukuqinisa amasosha omzimba. Ngokwengeza umkhiqizo onjalo ekudleni kwakho, ungavikela umzimba wakho kumakhaza esivamile ngenkathi ebusika.
Ngakho-ke, ukwenza iphalishi kusuka grits kakolweni, uzodinga ukulandela lezi zinyathelo ezilula:
- Sigcwalisa izinhlamvu ezigeziwe zibe ngumpheki ohamba kancane.
- Faka usawoti, uwoyela, ushukela ukunambitha.
- Thela iphalishi ngobisi bese uvala isivalo.
- Sikhetha imodi "yePorridge", kuya ngemodeli ethile yohlelo lokusebenza lukagesi.
- Silinde isinali mayelana nokuphela kwenqubo yokupheka, kodwa ungasivuli isembozo okungenani eminye imizuzu eyi-10.
- Faka umkhiqizo ophelile kumapuleti bese uwahlobisa ngezinto ezengeziwe: amajikijolo, amantongomane.
Ukulimaza nokuphikisana
Imiphumela emibi yokudla iphalishi kakolweni iyodwa. Ukulimala kuncike kwimvamisa yokwamukela umkhiqizo, indlela ethile yokulungiselela. Lesi sidlo asinconywa emacaleni alandelayo:
- ukululama ngemuva kokusebenza kanzima;
- i-gastritis, ikakhulukazi uma i-acidity incishiswa kakhulu;
- ukungabekezelelani kwe-gluten;
- ukuthopha;
- ukuphazamiseka kokugaya ukudla;
- isifo se-celiac.
Abantu abakhuluphele ngokweqile noma abavame ukufaka kuphela ukudla okudla ekudleni kwabo akufanele badle iphalishi nebhotela noma ushukela. Uma kukhona ukungabekezelelani okukodwa kwe-lactose, khona-ke ngenkathi kwenqubo yokulungiselela, ubisi kufanele futhi lungabandakanywa kuresiphi.
